Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about SLEEP. Let’s dive in!
Recently, due to severe menopause symptoms, I’ve been struggling with hot flashes, heart palpitations, and now, insomnia.
There are countless nights when I fail to get proper sleep. Even if I manage to fall asleep around 1 or 2 AM, I often wake up just two or three hours later and spend the rest of the night staring at the ceiling.
When I wake up in the middle of the night, even trivial concerns start to flood my mind. My thoughts spiral into endless worries and fears, making it even harder to fall back asleep.
Because of this irregular sleep pattern, even when I do sleep, it’s never restful. I feel sluggish throughout the day, and I’m debating whether I should seek medical help or consider sleep medication.
More Than Just Sleep—A Vital Key to Health
Many people entering middle age complain about difficulty sleeping.
As we age, our sleep structure changes. The deep sleep phases (stages 3–4) become shorter, while REM sleep (dreaming sleep) occurs earlier in the cycle.
As a result, deep sleep decreases while lighter sleep (stages 1–2) increases. This explains why older adults often say they wake up frequently at night, their sleep is easily disturbed, and they spend the night tossing and turning due to vivid dreams.
The National Institute on Aging (NIA) under the National Institutes of Health (NIH) recommends at least seven hours of quality sleep as one of the ten essential habits for a healthy aging process.
As we grow older, sleep becomes as valuable as medicine—an essential element that enhances our quality of life.
Lack of Sleep and the Risk of Alzheimer’s
Sleep deprivation is linked to various health issues. Studies have shown that insufficient sleep can lead to decreased concentration, loss of motivation, and even an increased risk of Alzheimer’s disease. It can also contribute to diabetes, high blood pressure, obesity, and depression.
The risk becomes even greater with age. As we grow older, the muscles surrounding our airways lose elasticity, making conditions like sleep apnea more severe. This can lead to temporary pauses in breathing during sleep, causing oxygen deprivation, cardiovascular complications, and cognitive decline.
But it’s not too late to improve your sleep. Starting today, try adopting healthy sleep habits to promote restful sleep. Also, if you experience daytime drowsiness despite getting enough sleep or wake up feeling unrefreshed, consult a specialist to check for underlying sleep disorders.
Daily Habits for Better Sleep
- Take a 30-minute walk in the sunlight during the day.
- Maintain a consistent wake-up time, even if you go to bed late.
- Avoid electronics and smartphones at least an hour before bedtime.
- Avoid intense exercise late at night (light stretching is okay).
- Avoid going to bed hungry or overly full.
- Refrain from alcohol consumption at least three hours before sleep.
- Take a warm shower two hours before bed (limit to 20 minutes).
- Keep your bedroom neither too hot nor too cold.
- Avoid caffeine-containing foods (like coffee and chocolate) in the afternoon.
- If you nap, limit it to 20 minutes or less.
Foods That Promote Restful Sleep
1. Bananas
Rich in magnesium and potassium, which help relax muscles and induce sleep.
2. Cherries
Contain melatonin, the hormone responsible for regulating sleep.
3. Lotus Root
Packed with vitamin C and known for its calming effect, making it helpful for stress-induced insomnia.
4. Onions
Contain disulfide compounds, which promote relaxation and help with sleep.
5. Milk
High in calcium, which relaxes muscles and stimulates melatonin production. Warm milk is particularly effective for soothing the mind.
6. Almonds
A great source of magnesium, which aids in muscle relaxation and sleep. The protein in almonds also helps stabilize blood sugar levels throughout the night.
7. Lettuce
Contains lactucarium, a compound known to induce sleep and reduce pain.
By incorporating these habits and sleep-friendly foods into your daily routine, you can improve your sleep quality and overall well-being.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
